Leg Press

Quads

MesinCompoundPemulaLower A · Quads

Paha depan dan glute

Nambah volume paha tanpa membebani punggung bawah lagi setelah squat.

3×10–15

set × rep

1

RIR

150d

istirahat

Otot yang kerja

ketuk nama otot buat sorot
Depan
Belakang

Punggung bersandar, jadi erector bebas. Volume paha bisa ditambah tanpa menumpuk kelelahan tulang belakang.

Cara melakukan

1

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).

2

Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.

3

As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.

4

Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.

5

Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Progres

0 sesi

Belum ada data

Catat gerakan ini di sesi latihan, grafiknya muncul di sini.